The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

  1. #301
    fat submariner
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    Been at sea since the last update (about 4 weeks) so really frustrated and want to get back at it but not sure if I'll get a proper chance! Keep us up to date buddy!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #302
    Powerlifter/Strongman J L S's Avatar
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    been away for far too long mac! stay safe buddy and just have to up your game when you are finally back!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  3. #303
    fat submariner
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    Quote Originally Posted by J L S View Post
    been away for far too long mac! stay safe buddy and just have to up your game when you are finally back!
    Cheers Jay! It's been rubbish... I'm averaging about 4 hours sleep a day (split into 2 slots) with poor nutrition and no option for lifting anything!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #304
    Powerlifter/Strongman J L S's Avatar
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    thats no environment to even try to be lifting in buddy! just let it build up and go hard when the time comes!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  5. #305
    fat submariner
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    got back from sea a couple of days ago and I'm off again in couple of days.

    not had a workout for 2 and half months and still absolutely knackered... 2 hours sleep in 34 was the worst it got and seriously wasn't fun!

    just weighed myself and I've lost 6 pounds, so not as bad as I had thought.

    should be able to do something next time out maybe do some GVT again to get me back into it and then I might try something different in the summer.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #306
    fat submariner
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    Spent most of this year at sea so far though I did manage to workout reasonably regularly since my last post (mainly prisonyard-style grab a couple of DBs and find some space).

    I have put a bit of weight on in that period too, some of the weight I previously lost is back on with a bit more added (my traps, lats, delts and arms are all a bit fuller though my gut has grown a bit too) and I'm now sitting at about 200lbs.

    Following a previous discussion with Jay I've decided to try 5/3/1 to see if that'll do it for me though, as I'm really busy getting ready to go back to sea, I've cheated a bit and downloaded an app for my android phone (Wendler 5/3/1)... if anyone has used it I would appreciate their opinion.

    Anyway, here are the 2 workouts I've done with it the last couple of days:

    Monday 16th July

    BB Press

    5 @ 27.5kg (warmup)
    5 @ 32.5kg (warmup)
    3 @ 40kg (warmup)
    5 @ 47.5kg
    5 @ 52.5kg
    6 @ 55kg

    BB Bench

    5 @ 37.5kg (warmup)
    5 @ 47.5kg (warmup)
    3 @ 57.5kg (warmup)
    5 @ 70kg
    5 @ 75kg
    5 @ 80kg

    BB Incline Bench

    5 @ 50kg
    5 @ 55kg
    6 @ 60kg

    BB Decline Bench

    5 @ 50kg
    5 @ 60kg
    7 @ 70kg

    Tuesday 17th July

    Deadlift
    5 @ 72.5kg (warmup)
    5 @ 90kg (warmup)
    3 @ 110kg (warmup)
    5 @ 135kg
    5 @ 145kg
    7 @ 155kg

    BB Shrugs

    20 @ 60kg
    15 @ 100kg
    15 @ 100kg
    15 @ 100kg
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #307
    fat submariner
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    WEDNESDAY 18th JULY

    BB Overhead Tricep Extension

    1 x 30 @ 20 kg (warmup)

    Pushups

    3 x 10 (elbows tucked in, holding 2 secs at top and bottom)

    Dips

    6 (BW only)
    7 (+10kg)
    6 (+10kg)
    5 (+10kg)
    7 (+10kg)
    7 (+10kg)

    Tricep Pushdown
    10 @ 40kg
    10 @ 60kg
    10 @ 70kg
    10 @ 70kg
    10 @ 70kg

    BB Overhead Tricep Extensions

    10 @ 35kg
    7 @ 40kg
    6 @ 40kg
    5 @ 40kg
    7 @ 35kg

    Rope Pushdowns

    20 @ 25kg
    20 @ 30kg (not pronating very well (or at all on the last 10!))

    Note:

    quick tricep blast
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  8. #308
    fat submariner
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    THURSDAY 19th JULY

    BB Curls

    1 x 30 @ 20kg (warmup)

    BB Curl Matrix 21s

    7+7+7 @ 20kg

    BB Cheat Curls

    4 @ 40kg
    4 @ 40kg
    4 @ 40kg
    4 @ 40kg

    BB Curl Matrix 21s

    7+7+7 @ 20kg

    BB Cheat Curls

    4 @ 40kg
    4 @ 40kg
    4 @ 40kg
    4 @ 40kg

    BB Curl Matrix 21s

    7+7+7 @ 20kg

    BB Cheat Curls

    4 @ 42.5kg
    4 @ 42.5kg
    4 @ 42.5kg
    4 @ 42.5kg

    BB Curl Matrix 21s

    7+7+7 @ 22.5kg

    BB Cheat Curls

    4 @ 45kg
    4 @ 45kg
    4 @ 45kg
    4 @ 45kg

    Notes:

    I can't remember where I got this from but it is apparently Chuck Sipe's bicep thrash that should be done once a month... arms have always been my weakest body part by far so this is the 2nd month on this routine; I'll persevere and see how it goes.

    need to use a bit more weight for the Matrix 21s.

    grip not brilliant by the end of the cheat curls.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #309
    fat submariner
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    MONDAY 23rd JULY

    Arc Trainer

    10 mins including a Tabata... didn't like this machine!

    Squat

    5 @ 60kg
    5 @ 77.5kg
    3 @ 90kg
    5 @ 105kg
    5 @ 120kg
    10 @ 130kg

    Note:
    Was getting nice and deep up until the last 2 sets... probably should've kept the weight down and worked on form but hadn't squatted in months so kept going!

    SLDL

    5 @ 60kg
    5 @ 77.5kg
    3 @ 90kg
    5 @ 105kg
    5 @ 120kg
    7 @ 130kg

    Note:
    Grip going by the end of the set @ 120kg so Power Grips on for the last set.

    Calf Raises

    20 @ 40kg
    20 @ 80kg
    20 @ 130kg
    20 @ 130kg
    20 @ 130kg

    Note:
    1st leg session in AGES... Gonna hurt tomorrow!
    Last edited by macdaknife; 07-23-2012 at 09:45 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #310
    fat submariner
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    TUESDAY 24th JULY

    Functional Circuit:

    300 reps with 2 heavy medicine balls and a 20kg kettlebell in 30 mins of HELL!

    BB Press:

    5 x 30kg
    5 x 32.5kg
    3 x 40kg
    3 x 52.5kg
    3 x 55
    10 x 57.5kg

    BB Bench:

    5 x 37.5kg
    5 x 47.5kg
    3 x 57.5kg
    3 x 75kg
    3 x 80kg
    3 x 85kg

    BB Incline Bench:

    5 x 27.5kg
    5 x 32.5kg
    3 x 40kg
    3 x 52.5kg
    3 x 55kg
    10 x 57.5kg

    BB Decline Bench:

    5 x 22.5kg
    5 x 27.5kg
    3 x 32.5kg
    3 x 45kg
    3 x 47.5kg
    35 x 50kg... erm, yes, that is 35 reps!

    Note:
    I think I need to re-visit some of my 1 rep maxes on that 5/3/1 app!
    Last edited by macdaknife; 08-01-2012 at 02:57 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #311
    fat submariner
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    TUESDAY 31st JULY

    SQUAT:

    5 @ 62.5kg
    5 @ 80kg
    3 @ 95kg
    3 @ 125kg
    3 @ 132.5kg
    5 @ 142.5kg

    Note:
    not getting down as low as I'd like though I'll do another 2 weeks of this because I want to get used to the weight again but I then need to drop the weight and concentrate on form and getting low... I'm determined to get my squat back after breaking my foot 18 months ago!
    ankle felt fine

    SLDL:

    5 @ 60kg
    5 @ 70kg
    3 @ 80kg
    3 @ 100kg
    3 @ 120kg
    5 @ 140kg * NEW PB

    Note:
    felt like I could've got another 2 reps out but was breathing very hard... very happy with this nonetheless!

    HACK SQUAT MACHINE:
    5 @ 50kg
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg

    Note:
    just to work the lower end of the squat... like I said, I'm determined to get it back!

    CALF RAISES:

    15 @ 80kg
    15 @ 100kg
    15 @ 150kg
    15 @ 160kg
    15 @ 170kg
    15 @ 180kg

    Note:
    I was limping for a whole week after the last lot of these (@ 130kg) but thought I'd give it another go!
    this is comparable with what I was doing before I broke my foot so very happy with this session... calves are finally coming back!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #312
    fat submariner
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    THURSDAY 2nd AUGUST

    Cardio:

    5 min light jog to the gym (it's coming up to annual fitness test time so I need to start running again!)

    Deadlift:

    5 @ 72.5kg
    5 @ 90kg
    3 @ 110kg
    3 @ 145kg
    3 @ 155kg
    4 @ 165kg

    Note:
    I should've been able to do more @ 165kg but I could still feel the SLDLs from the other day.
    this was the last workout of week 2 of the 5/3/1 routine I started but, because I've been duty a couple of times this week on the submarine, I've not managed to get to the gym as often as I'd have liked.

    Therefore I also did the 1st workout of week 3:

    BB Press:

    5 @ 27.5kg
    5 @ 32.5kg
    3 @ 40kg
    3 @ 47.5kg (noticed afterwards that this should've been a set of 5!)
    3 @ 55kg
    5 @ 60kg

    Note:
    last rep of the last set was a push-press

    Light BB Bench super-setted with Lying L-Flyes:

    20 x bar & 15 @ 2.5kg
    20 x bar & 15 @ 2.5kg
    20 x bar & 15 @ 2.5kg

    Note:
    bit of pre-hab for my shoulders

    BB Bench:

    5 @ 37.5kg
    5 @ 47.5kg
    3 @ 57.5kg
    5 @ 70kg
    3 @ 80kg
    3 @ 87.5kg

    Note:
    new racks in the gym at work don't have as many settings for the stops as the old rack so they're sitting about 2 inches above my chest and I'm not getting the full ROM on these.

    BB Incline Press:

    5 @ 27.5kg
    5 @ 32.5kg
    3 @ 40kg
    5 @ 50kg
    3 @ 60kg
    F @ 80kg
    3 @ 70kg

    Note:
    only just failed @ 80kg so now I know where my limit is on these at least!

    BB Decline Press:

    5 @ 22.5kg
    5 @ 30kg
    3 @ 40kg
    5 @ 50kg
    3 @ 60kg
    8 @ 80kg

    Note:
    after last week's silly last set I went higher... it was fine!

    Cardio:

    5 min light jog from the gym

    Leg Raised Crunches & Side Crunches (both sides obviously):

    3 x 30 & 30 & 30

    Note:
    THAT F**KING HURT!
    haven't done abs too much over the last couple of years and really need to!
    Last edited by macdaknife; 08-03-2012 at 04:20 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #313
    fat submariner
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    SATURDAY 4th AUGUST

    Overhead Tricep Press:

    30 @ 20kg (warmup)

    Push Ups (elbows tucked in):

    3 x 10 (2 sec pause at top & bottom)

    Overhead Tricep Press:

    10 @ 35kg
    10 @ 35kg
    10 @ 35kg
    10 @ 35kg
    10 @ 35kg

    DB Tricep Kickbacks:

    10 @ 15kg
    10 @ 15kg (holding 1 sec at top)
    10 @ 15kg (holding 1 sec at top)
    10 @ 15kg (holding 1 sec at top)
    10 @ 15kg (holding 1 sec at top)

    Bench Dips:

    10 + 35kg
    10 + 35kg
    10 + 35kg

    Note:
    quick Tricep blast in my garage. didn't do as many sets of the bench dips as I'd planned as I couldn't get a comfortable position on an old metal box and my wrists really hurt... I know I can do better on these!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #314
    fat submariner
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    MONDAY 6th AUGUST

    Deadlift:

    5 @ 75kg
    5 @ 90kg
    3 @ 110kg
    5 @ 135kg
    3 @ 155 kg
    2 @ 175kg

    Note:
    2nd pull at 175kg didn't feel the best

    Lat Pull Downs:

    8 @ 65.5kg
    8 @ 73kg
    8 @ 65.5kg
    8 @ 65.5kg
    8 @ 65.5kg

    Note:

    was killing time whilst waiting for a bench... gym was packed!

    Chest Supported DB Rows (pausing 1 sec at top):

    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg
    8 @ 22.5kg

    Chest Supported DB Reverse Flyes:

    8 @ 7.5kg (pausing 1 sec at top)
    8 @ 5kg (pausing 2 secs at top)
    8 @ 5kg (pausing 2 secs at top)
    8 @ 5kg (pausing 2 secs at top)

    Note:
    7.5kg was just slightly too heavy to comfortably hold at the top with completely straight arms!

    DB Shrugs (pausing 2 secs at top):

    15 @ 42.5kg
    15 @ 45kg
    15 @ 45kg
    15 @ 45kg
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #315
    fat submariner
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    got 1 more workout of week 3 of the 1st wave of this 5/3/1 but flying out to Florida on holiday tomorrow for 2 weeks holiday with the family.

    not sure exactly where we're staying yet (wife booked everything when I was at sea) but I'll be looking for a gym (and an excuse to sneak away) so that I can get the squat session in before my 1st deload week. deload week is new concept to me... maybe that's where I've been going wrong all this time!

    on another note: I've just been watching the Olympics and the weightlifting is awesome... I'd be more than happy to get my DL up to 227kg never mind stand up with that weight over my head! just amazing!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #316
    Powerlifter/Strongman J L S's Avatar
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    Hes back! sorry I missed your message the other day steve, Hope you and your family are all well, its good to see you training and posting again and running a very good routine might I add!

    On a side note, couldnt agree more with what these weight lifters are throwing around!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  17. #317
    fat submariner
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    Quote Originally Posted by J L S View Post
    Hes back! sorry I missed your message the other day steve, Hope you and your family are all well, its good to see you training and posting again and running a very good routine might I add!
    Family not bad, though wife & both daughters a bit sick last night/this morning (dodgy slushy at EPCOT Park yesterday I think). Haven't managed to find a gym in Kissimmee yet... was planning on finding 1 today but spent most of last night cleaning up puke so couldn't be arsed! Hopefully tomorrow!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #318
    fat submariner
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    hi all. sorry I've not posted in a while but I never managed to get any sessions in whilst on holiday (long days in the parks & just too hot!) then I went back to sea for a couple of months.

    I have been training while I've been away though on the submarine we just have dumbells and an EZ Bar so nothing heavy... I've stuck with the 5/3/1 mostly though I have been chucking a couple of German Volume Training sessions in there to mix it up a bit.

    I'm still sittting around the 200lbs mark and I feel strong though I haven't managed to do any squatting or deadlifting since the summer so we'll see how that goes this week.

    on a plus note, I now have my own rack in my garage (40th birthday present from my wife) though I need to make a bit more room in there for it (ditch some of my wife's old shit) and only 175kg of the ordered 215kg of olympic plates have turned up so far. I'm at work this week where there are 2 really well equipped gyms so the garage will have to wait until the weekend.
    Last edited by macdaknife; 12-17-2012 at 04:42 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #319
    Powerlifter/Strongman J L S's Avatar
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    thats a greatest 40th birthday present a man could ever ask for!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  20. #320
    fat submariner
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    Quote Originally Posted by J L S View Post
    thats a greatest 40th birthday present a man could ever ask for!
    she knows me well my friend! (though I would've been just as happy if she'd walked down the stairs in stockings, suspenders and high heels!!!)

    Last edited by macdaknife; 01-10-2013 at 01:35 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #321
    fat submariner
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    Tuesday 18 December 2012

    Jog:
    5 min light jog to the gym

    BB Skullcrusher (warmup):

    30 @ 20kg

    DB Lateral Raise 21s superset with BB Standing BB Military Press (warmup):
    21 @ 10kg & 20 @ 20kg
    21 @ 10kg & 10 @ 20kg
    21 @ 10kg & 10 @ 20kg

    Note:
    Lateral Raises were 7 straight/7 pronated/7 supinated
    10kg DBs heavy for the 21s (usually use 7.5/8kg)
    Shoulders felt like lead!!

    DB Front Raises:

    10 @ 10kg
    10 @ 12kg
    10 @ 14kg
    10 @ 16kg
    10 @ 16kg
    10 @ 16kg

    Standing BB Military Press:

    5 @ 27.5kg
    5 @ 40kg
    3 @ 50kg
    5 @ 55kg
    5 @ 57.5kg
    6 @ 60kg

    Note:
    Used the Wendler 5/3/1 app on my Android phone for this

    BB Rear Raises:

    20 @ 15kg
    20 @ 20kg
    10 @ 30kg
    10 @ 30kg
    10 @ 30kg
    10 @ 30kg

    Note:
    Donít even know if this is actually a proper exercise!!

    Arnold Press:

    10 @ 12kg
    10 @ 14kg
    8 @ 16 kg
    7 @ 16 kg
    5 @ 16 kg
    7 @ 14 kg

    Note:
    Usually get up to about 20kg on these so was feeling it today!

    BB Skullcrushers superset with BB CGBP:

    10 @ 30kg & 10 @ 30kg
    10 @ 30kg & 10 @ 30kg
    10 @ 30kg & 8 + 2 @ 30kg *
    10 @ 30kg & 8 + 2 @ 30kg *
    10 @ 30kg & 9 + 1 @ 30kg *
    10 @ 30kg & 8 + 2 @ 30kg *

    Note:
    * the + reps were negatives (feeling it from the presses)

    BB Shrugs:

    20 @ 80kg
    20 @ 80kg
    15 @ 80kg
    15 @ 70kg
    15 @ 70kg
    15 @ 70kg

    Tricep Cable Pushdowns (Rope):

    10 @ 30kg
    8 + 2 @ 35kg *
    8 + 2 @ 30kg *
    8 + 2 @ 30kg *
    8 + 2 @ 30kg *
    8 + 2 @ 30kg *

    Note:
    * the + reps were not pronating very well

    Tricep Cable Pushdowns (V Bar):

    8 @ 40kg
    7 @ 50kg
    8 @ 50kg
    8 @ 50kg
    7 @ 50kg
    7 @ 50kg

    Jog:
    5 min light jog from the gym
    Last edited by macdaknife; 12-27-2012 at 03:35 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #322
    Jersey Iron nikitaleighh's Avatar
    Join Date
    Dec 2012
    Location
    philadelphia
    Posts
    49
    kudos to your wife for getting you a rack!! that's awesome! keep pushing yourself-- it gets hard sometimes not having the time or equipment to get proper training in, but it is impressive how keep truckin'!
    Nikita Halteman
    Raw Powerlifter @ 198/220
    Best@220: 315*160*400**875 total
    Best@198: 310*155*395**860 total
    Jersey Iron Powerlifting

  23. #323
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,364
    Wednesday 26th December

    5/3/1 - Cycle 2 Week 1

    Squat:

    worked up to 5 @ 137.5kg

    Note:
    1st time squatting in over 3 months owing to sea time and I should've gone back to Cycle 1 Week 1 after such a gap or started on the Smolov.

    I haven't squatted much more than 120kg in the last 2 years (since I broke my foot) mainly because I've been going to sea then coming back for a couple of weeks so had no consistency, but I thought "F**K IT!"... just about managed to get to parallel on a couple of these (though definately not lower).

    Need to get technique and depth back so Smolov is coming (after chatting with Jay) but on this occasion I just wanted to use my new Power Rack for the 1st time!

    Deadlift:

    worked up to 5 @ 157.5kg

    Note:
    again, 1st time on these for 3 months... usually keep squats and deadlifts a couple of days apart and now I remember why!!
    Last edited by macdaknife; 12-27-2012 at 03:42 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #324
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,364
    Quote Originally Posted by nikitaleighh View Post
    kudos to your wife for getting you a rack!! that's awesome! keep pushing yourself-- it gets hard sometimes not having the time or equipment to get proper training in, but it is impressive how keep truckin'!
    thanks Nikita
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #325
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,364
    Friday 28th December

    German Volume Training

    Skullcrushers:

    30 @ 20kg (bar only - warmup)

    Skullcrushers superset with CGBP:

    10 x 10 + 10 @ 30kg

    Note:
    pushed for time today as we were going out to visit friends so did this quick tricep blast... 6,600kg (14,520lbs) (including the warmup) in 20 minutes!!
    Last edited by macdaknife; 01-10-2013 at 01:34 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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